Essentials of Green Smoothies Lesson 9

SPINACH-BASED GREEN SMOOTHIES

Recipes & Tips

Activity: Make a spinach-based smoothie

Now it is time for you to practice by making your very own spinach-based
smoothie. As part of this handout you will find recipes and tips for making the 3
smoothies that I demonstrated for you in Lesson 9. You will also find a sample
nutrition profile of the first smoothie to better understand the nutrition
characteristics of spinach-based green smoothies. However, keep in mind that
isolated nutrient numbers do not represent adequately the full potential of real,
whole food.

Start with the banana-pineapple-spinach green smoothie or substitute the pineapple

for another fruit, as you may prefer.

If you don’t already have the ingredients on hand, be sure to pick some up on your
next grocery trip.

Share any comments or feedback about your experience in the comment section of
this activity.

Enjoy!

General:

• Try the listed fruit combos with other types of leafy greens, multiplying
the variety of options possible.

• Modify the “other” ingredients used and their quantities to customize for
your personal needs.

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Essentials of Green Smoothies Lesson 9

Banana-Kiwi-Spinach Green Smoothie

Ingredients:
• 1 Banana

• 1 Kiwi

• 2 TBSP Flax Seeds

• 1 to 2 cups Spinach leaves

• +/- 1 cup Water

• 1 - 2 ice cubes (optional)

Notes:
1. Choose properly ripe bananas for best green smoothie flavors. As bananas ripen,
levels of antioxidants increase and they also offer other potent immune boosting
and cancer prevention benefits.

2. Choose properly ripe kiwis for best green smoothie flavors. Kiwis offer
outstanding nutrition benefits and are packed with vitamins (especially vitamin
C and K), minerals, antioxidants and phytonutrients.

3. Use whole flax seeds whenever possible for best freshness and nutrition benefits.
It is best to store flax seeds in the refrigerator, or even freezer for longer term
storage, especially if in ground form.

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Essentials of Green Smoothies Lesson 9

Banana-Pineapple-Spinach Green Smoothie

Ingredients:
• 1 Banana

• ½ - 1 cup Pineapple

• 2 - 4 TBSP Raw Sunflower

Seeds (soaked)

• 1 to 2 cups Spinach leaves

• +/- 1 cup Water

• 1 - 2 ice cubes (optional)

Notes:
1. Choose fresh or frozen pineapple, not canned pineapple. The health benefits of
the former are superior compared to the latter, which also comes with
undesirable can-food problems.

2. Be sure to keep and use the core of the pineapple in your green smoothie as well,
as it is rich in bromelain, a phytonutrient associated with having excellent anti-
inflammatory benefits that can reduce pain and swelling associated with several
conditions, as well as provide digestive and immune benefits.

3. Soak raw sunflower seeds for a few hours, or overnight. Rinse well and drain
before using in smoothie. Sunflower seeds are outstanding sources of many
vitamins (especially vitamin E), minerals, antioxidants and phytonutrients,
offering powerful anti-inflammatory benefits as well. (Note: do not use roasted
sunflower seeds. They are nutritionally inferior.)

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Essentials of Green Smoothies Lesson 9

Strawberry-Blueberry-Spinach Green Smoothie

Ingredients:
• 1 cup Strawberries

• 1 cup Blueberries

• 2 TBSP Chia Seeds

• 1 to 2 cups Spinach leaves

• +/- 1 cup Water

• 1 - 2 ice cubes (optional)

Notes:
1. Choose fresh and local berries when in season, as much as possible for maximum
nutrition benefits.

2. For a chocolate-based green smoothie, add in 1 tablespoon of raw cacao powder.

You can omit the chia seeds if making it as a snack, rather than a whole meal.

3. Raw cacao is extremely rich in antioxidants, phytonutrients, vitamins and

minerals (especially magnesium and iron). About 1 tablespoon also provides
about 6 grams of protein.

4. Chia seeds and/or blueberries tend to gel green smoothies, so adjust your water
quantities accordingly.

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Essentials of Green Smoothies Lesson 9

GREEN SMOOTHIE NUTRITION INFO

Banana-Kiwi-Spinach-Flax
• 1 Banana (medium)
• 1 Kiwi (medium)
* All numbers are approximate.
• 2 cups Spinach
** This smoothie breakdown provides an example of
• 2 TBSP Flax Seeds (whole) nutrition profiles of similar green smoothies.
• +/- 1 cup Water

Nutrients Banana Kiwi Spinach Flax TOTAL

Calories 105 46 14 110 275

Fat 0 0 0 8g 8g (25%)

Protein 1g 1g 2g 4g 8g (10%)

Carbs 27g 11g 2g 6g 46g (65%)

Sugar 14g 7g 0 0 21g

Fiber 3g 2g 2g 6g 13g

Vitamin A 75.5 IU 66.1 IU 5626 IU 0 5767.6 IU

Vitamin C 10.3mg 70.5mg 16.8mg 0.2mg 97.8mg

Vitamin K 0.6mcg 30.6mcg 290mcg 0.8mcg 322mcg

Vitamin B1 0 0 0 0.4mg 0.4mg

Vitamin B2 0.1mg 0 0.2mg 0 0.3mg

Vitamin B3 0.8mg 0.3mg 0.4mg 0.6mg 2.1mg

Vitamin B6 0.4mg 0 0.2mg 0 0.6mg

Folate 23.6mcg 19mcg 116.4mcg 17.8mcg 176.8mcg

Calcium 5.9mg 25.8mg 60mg 52.2mg 143.9mg

Iron 0.3mg 0.2mg 1.6mg 1.2mg 3.3mg

Magnesium 31.9mg 12.9mg 48mg 80.4mg 173.2mg

Potassium 422mg 237mg 334mg 166.6mg 1159.6mg

Sodium 1.2mg 2.3mg 48mg 6.2mg 57.7mg

Zinc 0.2mg 0.1mg 0.4mg 0.8mg 1.5mg

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